Monday

For Time

50 sandbag to shoulder

40 chest to bar pull-ups (scaled: pull-ups)

30 sandbag to shoulder

20 chest to bar (scaled: pull-ups)

10 sandbag to shoulder

5 chest to bar (scaled: pull-ups)

Wednesday

7min AMRAP

Max burpees over the sandbag

Friday

For time

400m burpee broad jumps for time

Sunday

Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. – AND/OR –

* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Inflammation Maintenance

* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc.

Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration

*Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.